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NewEra CrossFit – WOD
1: ONESIES (1 x 1)
Athletes Choose 1 From Each Section:
1RM Bench Press
1RM Back Squat
We regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set a new PR and/or establish new benchmarks for themselves. Today is all about energy. Blast music, celebrate new records, and have fun. The format is a little different than a typical day.
With the weightlifting portion having the potential for the heaviest load, we will allot the most time there, giving 20 minutes for athletes to slowly build their way up to a 1RM.
The gymnastics portion will be 10 minutes as those movement are quicker to execute and quicker to fatigue.
The final conditioning piece tends to be the most intense. 15 minutes here in order to give time to run multiple heats, which helps with equipment shortage and increases the energy.
2: ONESIES Part 2
Max Strict Pull-ups
Max Weighted Pull-ups
Max Strict Handstand Push-ups
3: Metcon (Calories)
ONESIES Part 3
1 Minute Bike Calories
500 Meter Row